11/05/2025
Happy Wellness Wednesday
So, you’ve read that you should take calcium for your bones. But, you also might have heard mixed messages about the safety of calcium supplementation lately.
Some research suggests that large doses of calcium supplements may increase the risk of calcium buildup in the arteries, which could affect heart health. Other studies have found no clear connection—but many experts agree on one thing: calcium from whole foods is safest and most effective.
One concern with supplements is when you take a big dose all at once, your blood calcium levels spike for several hours. This may encourage calcium to settle in blood vessel walls instead of in your bones. For this reason, if you do take calcium supplements, it’s best to spread smaller doses throughout the day rather than taking it all at once.
But here’s the good news—you can meet most or all of your calcium needs through your diet. Whole foods give you calcium in a gradual, balanced way, along with other important nutrients that protect your heart, bones, and overall health.
Calcium-Rich Whole Foods (heart-friendly and lower in saturated fat):
Fortified almond milk 1 cup 450 mg
Fortified soy milk 1 cup 450 mg
Canned salmon with bones 3 oz. 180 mg
Sardines (canned in water) 3 oz. 325 mg
Tofu (set with calcium) 4 oz. 250 mg
Cooked collard greens 1 cup 260 mg
Cooked kale 1 cup 180 mg
Cooked spinach 1 cup 240 mg
Edamame (soybeans) 1 cup 100 mg
Almonds 1 oz (about 23 nuts) 75 mg
White beans (cooked) 1 cup 160 mg
Broccoli (cooked) 1 cup 60 mg
Key Takeaways:
Aim for most of your calcium from food rather than supplements.
If you need supplements, research suggests taking no more than 500–600 mg at a time, spaced 4-5 hours apart, with food to improve absorption.
Include calcium-rich plant foods, seafood with edible bones, and fortified plant milks in your daily routine.
Check your vitamin D levels with your healthcare provider. Vitamin D is needed to help in the process of absorbing calcium from your gut into your bloodstream.
Your body needs calcium for strong bones and teeth, but also for healthy muscles, nerves, and blood vessels. By focusing on heart-friendly whole foods, you can protect your bones and your heart.
***Always talk to your healthcare provider before beginning any new supplements, because there may be other health considerations or medication interactions to be aware of.
Once you have your tailored calcium requirement information from your healthcare provider, and if you feel like you need help integrating it into your daily routine;
please feel free to schedule a free call with me at https://wellnessflame.as.me/schedule.php
Here’s to your health, longevity, and strong bones AND heart!
